7 Day Intermittent Fasting Diet Meal Plan (Printable and PDF)

As we all have heard, the intermittent fasting diet has become very popular in recent years. But confusion can arise over how exactly to follow this diet. Not to worry, we have put together a meal plan to follow while you do intermittent fasting.

Here Is The Intermittent Fasting Diet Meal Plan

You may know that the intermittent fasting diet has become quite popular. Maybe we can even call this fasting meal plan a “health trend.” You may encounter information online saying that there is no specific meal plan for intermittent fasting. This is actually not so wrong, because people who follow the diet can continue their normal eating habits, provided that they do not eat outside of the specified hours. Despite this, we have seen a need that those who wanted to follow this diet might have for a detailed guide. So, we have prepared a daily plan for you. Before introducing you to this plan, let’s briefly examine the question of “what is an intermittent fasting diet” in case for those who have just started researching this diet so that there is nothing we do not know.

What Is Intermittent Fasting? How Does 16:8 Intermittent Fasting Work?

Intermittent fasting diet meal plan

Intermittent fasting diet meal plan – All about the IF diet

Intermittent fasting diet meal plans offer a time-restricted eating pattern. So, how does this work? It recommends consuming food for only 8 hours of the day and avoiding food for the remaining 16 hours. Some studies (although not conclusive) suggest that this method works by supporting the body’s internal clock, the circadian rhythm.

In fact, the easiest way to follow the diet is to incorporate this 16-hour fasting period into the time you sleep. You can make the interval period (the 8-hour food-free part) coincide with the time of the day when you are active. However, stopping eating 2-3 hours before going to sleep will be beneficial for your health, quality sleep and weight loss.

So, should nothing be consumed in this 16-hour fasting period? Of course not. You still need to drink lots of water. Apart from that, you can drink as much tea as you want (but make sure they are sugar-free). Also you can also drink unsweetened coffee. But that’s all. You cannot consume anything that is not zero in calories.

In addition, supplementing this diet with light exercises will always give better results and will bring you the result you dreamed of faster. This applies to literally every diet you follow. Now let’s look at how we should eat in the intermittent fasting diet meal plan day by day.

Intermittent Fasting Diet Meal Plan

You can find your suitable 16:8 setting by trial and error method. But the example clock arrangement here is one of the is ideal for most people. We started the eating time at 10 am. You can move forward 1-2 hours or backward 1-2 hours if you wish.

Day 1

10 am:

Breakfast

2 boiled eggs
1 slice of cheese (any kind of cheese you like. If it’s one of the high-calorie ones, limit it to 1 tablespoon)
5 olives
1 slice of whole wheat bread
1 tomato
1 cucumber
1 whole walnut
3 raw almonds
2 nuts

2 pm:

Snack

Quarter of an apple
Half a cup of skim milk

6 pm:

Dinner

A small bowl of any soup you like (you can choose from vegetable soups)
3 tablespoons of yogurt
1 bowl of lean salad
5 meatballs
1 slice of whole wheat bread

Day 2

10 am:

Breakfast

Oats with Yogurt
2 tablespoons of oatmeal
3 tablespoons of yogurt
5 strawberries
1 tablespoon of chia
5 raw almonds

2 pm:

Snack

Small bowl of vanilla ice cream

6 pm:

Dinner

One serving of baked fish
A bowl of green salad (add 2 tablespoons of olive oil)
1 whole grain bread

Day 3

10 am:

Breakfast

2 eggs fried in 1 tablespoon olive oil
10 cherry tomatoes
2 tablespoons of white cheese
1 cup of unsweetened tea

2 pm:

Snack

1 banana
5 cherries

4 pm:

Snack

Mix 1 tablespoon of oat bran with 1 bowl of yogurt.

6 pm:

Dinner

2 kinds of Turkish side dishes
2 slices of whole grain bread

You can find detailed recipes of side dishes here. Click the link, choose 2 of them and have them ready for your dinner.

Day 4

10 am:

Breakfast

A large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper
1 slice of whole wheat bread

2 pm:

Snack

A glass of smoothie made of apples, raw almonds and milk

6 pm:

Dinner

1 serving of boiled chicken breast
2 tablespoons of boiled chickpeas
3 tablespoons cooked brown rice

Day 5

10 am:

Breakfast 

Toast with cheese
A cup of green tea

2 pm:

Snack

Avocado salad with cheese

6 pm:

Dinner

8 tablespoons of your favorite vegetable dish
4 tablespoons of boiled pasta
Buttermilk with mint leaves

Day 6

10 am:

Breakfast 

2 fried eggs with vegetables
1 cucumber
5 olives
1 tablespoon of peanut butter
1 slice of whole wheat bread

2 pm:

Snack

A medium peach or orange

6 pm:

Dinner

1 portion of steak
1 bowl of boiled potato salad
1 bowl of Greek yogurt

Day 7

10 am:

Breakfast 

A large glass of smoothie with banana, milk, honey and raw almonds

2 pm:

Snack

1 kase green salad with grilled chicken

6 pm:

Dinner

A bowl of vegetable soup
2 slices of pizza

Printable (PDF) Intermittent Fasting Diet Meal Plan

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast2 boiled eggs
1 slice of cheese (any kind of cheese you like. If it's one of the high-calorie ones, limit it to 1 tablespoon)
5 olives
1 slice of whole wheat bread
1 tomato
1 cucumber
1 whole walnut
3 raw almonds
2 nuts
Oats with Yogurt
2 tablespoons of oatmeal
3 tablespoons of yogurt
5 strawberries
1 tablespoon of chia
5 raw almonds
2 eggs fried in 1 tablespoon olive oil
10 cherry tomatoes
2 tablespoons of white cheese
1 cup of unsweetened tea
A large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper
1 slice of whole wheat bread
Toast with cheese
A cup of green tea
2 fried eggs with vegetables
1 cucumber
5 olives
1 tablespoon of peanut butter
1 slice of whole wheat bread
A large glass of smoothie with banana, milk, honey and raw almonds
SnackQuarter of an apple
Half a cup of skim milk
Small bowl of vanilla ice cream1 banana
5 cherries
A glass of smoothie made of apples, raw almonds and milkAvocado salad with cheeseA medium peach or orange1 kase green salad with grilled chicken
SnackMix 1 tablespoon of oat bran with 1 bowl of yogurt.
DinnerA small bowl of any soup you like (you can choose vegetable soups)
3 tablespoons of yogurt
1 bowl of lean salad
5 meatballs
1 slice of whole wheat bread
One serving of baked fish
A bowl of green salad (add 2 tablespoons of olive oil)
1 whole grain bread
2 kinds of Turkish side dishes
2 slices of whole grain bread
1 serving of boiled chicken breast
2 tablespoons of boiled chickpeas
3 tablespoons cooked brown rice
8 tablespoons of your favorite vegetable dish
4 tablespoons of boiled pasta
Buttermilk with mint leaves
1 portion of steak
1 bowl of boiled potato salad
1 bowl of Greek yogurt
A bowl of vegetable soup
2 slices of pizza

References:

https://news.harvard.edu/gazette/story/2017/11/intermittent-fasting-may-be-center-of-increasing-lifespan/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/

See Also:

5 Best Intermittent Fasting Apps

Printable 1200 Calorie Meal Plan

Low Cholesterol Meal Plan with Grocery List

Mediterranean Diet Meal Plan

3 Day Cleanse to Lose Belly Fat